This pumpkin mousse is a true guilt-free fall treat since it's low in carbs, high in protein, and reminiscent of a pumpkin pie cheesecake!
Fall is here, and that means it's time to indulge in all things pumpkin! This creamy pumpkin mousse is a true guilt-free treat—it's low in carbs, high in protein, and similar to a pumpkin pie cheesecake without the hassle.
With sugar-free whipping cream and blended cottage cheese, you get a light, airy mousse that’s rich in pumpkin flavor, thanks to the pumpkin puree and pumpkin pie spice.
Best of all, it takes just five minutes to whip up. Simply toss everything into a blender or food processor, blend and fold in the whipping cream. Quick and easy!
This pumpkin mousse is ideal as a quick snack or a healthy dessert. Give it a try and embrace the cozy vibes of fall!
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Why You'll Love This Pumpkin Mousse
- High in protein: Thanks to the secret ingredient—blended cottage cheese!
- Low in carbs: Sweetened with erythritol and sugar-free whipping cream, it's low in carbs and refined sugar-free.
- Pumpkin-packed: Full of cozy fall flavors with real pumpkin puree and a dash of pumpkin pie spice.
- Quick & easy: You can whip this up in just 5 minutes, making it the perfect treat when you're short on time.
Key Ingredients
- Low-fat cottage cheese: This ingredient gives the mousse a creamy texture while boosting the protein content. Blending it removes any grainy texture, turning it into a smooth, cheesecake-like base.
- Pumpkin puree: Pure pumpkin puree brings that iconic fall flavor without adding extra sugar or fat. It's rich in vitamins and adds a natural sweetness.
- Pumpkin pie spice: A warming blend of cinnamon, nutmeg, ginger, and cloves that gives the mousse that signature pumpkin spice flavor.
- Swerve Brown: For a sugar-free sweetener, we use Swerve Brown, but you could use Swerve granular or another sugar-free sweetener of choice.
- Sugar-free whipping cream: This adds a light and fluffy texture to the mousse without the extra sugar. Whipping it ensures an airy consistency.
How to Make
- Blend the cottage cheese: Start by adding the cottage cheese to a blender or food processor. Blend until it’s smooth and creamy.
- Add pumpkin and spices: Add the pumpkin puree, pumpkin pie spice, and erythritol to blender or food processor. Blend again until everything is well combined and smooth.
- Fold in the whipped cream: In a separate bowl, gently fold in the sugar-free whipped cream into the blended pumpkin cottage cheese to keep the mousse light and airy.
- Chill and serve: You can enjoy right away, or chill the mousse for 10 to 15 minutes in the fridge. Top with a sprinkle of extra pumpkin pie spice and dollop of sugar-free whipped cream.
How to Store
You can store in the fridge in an airtight container for up to two days. Be aware the mousse may lose some of its airy texture over time as the whipped cream can deflate slightly.
What is Considered High in Protein?
We love high-protein meals, snacks and desserts since they help keep you full for longer periods of time. Therefore, you’re less likely to overeat.
Wikipedia defines a high-protein diet as more than 20% of calories from protein while Diet Doctor uses 25% to 35% of calories. For more information about a high-protein diet, check out Diet Doctor.
Related Recipes
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Recipe
Creamy High-Protein Pumpkin Mousse
Ingredients
- ½ cup low-fat (2% milkfat) cottage cheese
- ¼ cup unsweetened pumpkin puree
- 1 ½ tablespoons Swerve Brown Sweetener
- ¼ teaspoon pumpkin pie spice
- ¼ cup store-bought, sugar-free whipped cream
Instructions
- Blend the cottage cheese: Start by adding the cottage cheese to a blender or food processor. Blend until it’s smooth and creamy.
- Add pumpkin and spices: Add the pumpkin puree, pumpkin pie spice, and erythritol to blender or food processor. Blend again until everything is well combined and smooth.
- Fold in the whipped cream: In a separate bowl, gently fold in the sugar-free whipped cream into the blended pumpkin cottage cheese to keep the mousse light and airy.
- Chill and serve: You can enjoy right away, or chill the mousse for 10 to 15 minutes in the fridge. Top with a sprinkle of extra pumpkin pie spice and dollop of sugar-free whipped cream.
What else can I use for a sweetener besides swerve since I have IBS and it bothers my intestinal area could I use maple syrup?
Sorry to hear that. What about monkfruit with allulose or even just alluolose? Maple syrup will cause it to have a syrup taste. Obviously, regular maple syrup is naturally high in sugar, so we'd recommend sugar free.
I really don't like cottage cheese...could I use ricotta instead?
Yes, you could use ricotta but it will increase the calories to 216 and it will be almost 8 grams of protein (14 percent of calories from protein). You could also use a low-fat Greek yogurt, which would make it almost 11 grams of protein and 115 calories (37 percent of calories from protein).
Are you supposed to blend both the cottage cheese and pumpkin together in a blender? It just says to blend the cottage cheese only. HELP!
Yes, blend both together. Thanks for letting me know - I need to make the directions clear!